WOD: Sunday, October 13th, 2019

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Warm-up: Group Dynamic

  • KB Goblet Squat Tabata – 2 Minutes
  • Couch Stretch – 1 Minute per side                 

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Pre-Game: 4 Rounds

  • Run to the driveway
  • 3 Back Squats (ascending weights)
  • :15s Hollow Hold

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Workout: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

  • Calorie Row/Bike/Runner
  • Back Squats (105/75) *from the floor
  • Toes 2 Bar

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Cardio Option: 21 Minute Ladder

3, 6, 9, 12, 15, 18, 21, 24, 27, 30, etc….

  • Calorie Row/Bike/Runner
  • Med Ball Jump Squats (20/14)
  • Toes 2 Bar

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Core: 5 Rounds

  • 30 Mountain Climbers
  • :30s Plank on Hands